Whether you’re training to put on size, get shredded, or both, there may eventually come a point when you hit a training plateau and your gains begin to slow down. This is not something to worry about, as progress comes in stages. What is important, is that you carefully diagnose what is causing it. Fortunately, in most cases, it’s just your body telling you that a Change is in Order.
I would like to share a few techniques with you that I’ve used over the years to quickly overcome plateaus:
1) NUTRITION:
I always place this first on the list, as the diet is typically overlooked when somebody hits a plateau. Frustration can quickly set in and your first thought usually goes right to your training. Don’t forget that your diet is what fuels your workouts.
If you’re on a cutting diet, consider increasing your protein intake with a whey protein powder. This is a convenient way to ensure that you have sufficient nutrients during the day by adding a little “sacrificial protein” to flow through the body to avoid a catabolic state.
If you’re on a bulking diet, consider increasing your daily caloric intake by 500 calories with high-quality food sources. For this 500 calorie increase, make it 40% Protein, 40% Carbs, 20% fat.
Take a closer look at your pre-workout regimen. Increase your water consumption. Eliminate excess alcohol consumption.
2) REST:
Remember, it’s our time outside the gym where we make our most significant gains. All that work we put in lifting weights becomes a complete waste without proper rest and recuperation.
Are you getting enough sleep? Are you experiencing a recent added stress in your personal or professional life? Are you struggling with seasonal allergies? All of these things will dramatically cut into your ability to recuperate in between workouts. Take a closer look at these things and see where you can improve upon them.
3) TRAINING:
Increasing the intensity of your workouts is one of the most effective ways to combat a training plateau. Try incorporating Drop Sets, Super Sets, Triple Sets, Giant Sets. Each of these training techniques adds tremendous intensity to your workout. If you haven’t used these techniques in the past, you’ll notice an immediate impact.
Little changes to your training can also make a big difference… Mix up the order of the exercises you perform. Rest a little less or maybe a little more in between sets. Add an additional set to an exercise. Increase or decrease the amount of reps for each set. If you’re using machines, try switching back to only free weights for those particular movements. Train more frequently or less frequently. Focus your efforts on training legs.
A few extra things that you may want to consider:
– If it’s possible, try a different gym location or go to the gym at a different time
– If you bring your own music, consider making a new playlist
– Purchase some new workout clothing
There it is fellas – a pretty straightforward approach to addressing and overcoming training plateaus. No need to complicate things. Always remember to listen to your body, as it will tell you exactly what it needs and you’ll be in a better position to make the necessary adjustments to keep moving forward.
If you’ve experienced a training plateau in the past, what did you do to overcome it?
If you’re currently experiencing a training plateau, don’t be shy, lay it out – let’s find a solution!